Sugar content of fruit

I have pre-diabetes and am trying to learn about carbohydrate and sugar. Does the sugar in fruit count as sugar?

Yes. Although the sugars in fruit are natural sugars as opposed to processed sugar we add to desserts or beverages, they are still sugar, which is a form of carbohydrate. The source of sugar does not matter. However, choosing fruits as opposed to other sugary snacks is a great way to go, as it is typically low in calories, and is rich in fiber, vitamins, minerals, and antioxidants. These qualities are essential for our health, so if you have diabetes you definietly do not want to skip out on fruit!!

A good goal for anyone is to get at least two to three servings of fruit in a day. Remember, 1 serving of fruit = 15 grams carbohydrate. Eating fruit with meals as a way to satisfy your sweet tooth is an excellent practice.
The following are 15 gram servings of fruit:

Apple, small (2 inches across)

1 (4 ounces)

Apricots

4 (5 1/2 ounces)

Banana, extra-small

1 (4 ounces)

Blackberries, blueberries

3/4 cup

Cantaloupe, honeydew, papaya, cubed

1 cup (11 ounces)

Cherries

12 (3 ounces)

Dates

3

Grapefruit, large

1/2 (11 ounces)

Grapes, small

17 (3 ounces)

Kiwi

1 (3 1/2 ounces)

Mango, cubed

1/2 cup

Nectarine, small

1 (5 ounces)

Orange, small

1 (6 1/2 ounces)

Peach, medium

1 (6 ounces)

Pear, large

1/2 (4 ounces)

Pineapple, cubed

3/4 cup

Plums, small

2 (5 ounces)

Raspberries

1 cup

Strawberries

1 1/4 cup

Tangerines, small

2 (8 ounces)

Watermelon, cubed

1 1/4 cup (13 1/2 ounces)

Dried fruit

Apples

4 rings

Apricots

8 halves

Blueberries, cherries, cranberries, mixed fruit

2 tablespoons

Figs

1 1/2

Prunes

3

Raisins

2 tablespoons

Canned fruit, unsweetened

Applesauce, apricots, cherries, peaches, pears, pineapple, plums

1/2 cup

Grapefruit, mandarin oranges

3/4 cup

Source: MayoClinic.com

If you have diabetes, its a good idea to avoid eating fruit by itself. Have it with a protein or healthy fat to slow sugar absorption and prevent a spike in blood sugar. If you are still worried about sugar in general, I tend to tell patients to focus on the total carbohydrate amount instead. Sugar is listed underneath this category on nutrition labels and is included in this total amount. This is just a way to look at the whole picture to determine how it will effect you, rather than just one component.

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Hi! I’m Elissa.

Welcome! I am a registered dietitian, mother of 2 littles, and messy cook who loves spreading credible nutrition knowledge and tasty, nutritious recipes. With our busy lifestyles now a days, I am ALL about simplicity without sacrificing taste or nutrition. My hope is to empower clients, individuals, and families with the nutritional knowledge that allow them to live life to the fullest, and enjoy their food too!